Strength – Dead Lift – 10 bar only, 8 @ 40%, 5 @ 50%, 7 x 3 @ 80%
WOD
LuRong WOD # 3
5 Min Time Cap: 2 or 3 heats if needed
Descending Ladder of Hang Power Cleans
Ascending Ladder of Shuttle Sprints
10 – Hang Power Clean – 135/95#
20 meter sprint
8 – Hang Power Clean – 135/95#
40 meter sprint
6 – Hang Power Clean – 135/95#
60 meter sprint
4 – Hang Power Clean – 135/95#
80 meter sprint
2 – Hang Power Clean – 135/95#
100 meter sprint
